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Semena črnega sezama so zelo priljubljeno živilo kot del zdravilne prehrane tako za TKM kot za tradicionalno kitajsko kulturo. V trgovinah in restavracijah lahko kupite številne izdelke in živila s črnim sezamom, kot so torta, kaša, sladkarije. Prav tako ga lahko najdemo v nekaterih zeliščnih formulah TKM.
Ta semena v teoriji TKM povezujemo z ledvičnim sistemom in sistemom debelega črevesja. Ledvični sistem vlada kostem, lasem, reproduktivnim organom, moči koncentracije v možganih, medtem ko debelo črevo sodeluje pri praznjenju odpadnih snovi in vsrkavanju vodne energije. Delujeta na način, ki krepi jin energijo in kri, vlaži črevesje in pomaga pri grajenju duha oz. shen-a.
Raziskava o semenih črnega sezama
Uživanje črnega sezama povzroči zmanjšanje tako sistoličnega kot diastoličnega krvnega pritiska.[1]
Študije črnega sezama poročajo o zmanjšanju markerjev oksidativnega stresa in peroksidacije lipidov.[2]
Koristi uživanja črnega sezama
Deluje proti staranju z negovanjem in uravnovešanjem energij Veliko knjig tradicionalnega kitajskega zeliščarstva omenja črni sezam kot dobro živilo za ljudi srednje in višje starosti. Lahko zviša raven energije, okrepi možgansko moč in upočasni staranje. Redno uživanje določene količine lahko pomaga pri zmanjšanju in preprečevanju naslednjih simptomov: bolečine v spodnjem predelu hrbta, boleči, gibalno omejeni ali togi sklepi, šibkost v sklepih in zaprtost.
Upočasni sivenje las in izboljša zdravje las V TKM se črni sezam smatra kot eno najboljših živil proti staranju. Skupaj z negovanjem lasišča in stimuliranjem rasti las lahko prav tako spodbuja aktivnost melanocit pri proizvajanju melanina - pigmenta, ki je odgovoren za barvo las in kože.
Krepi zdravje kosti Je dober vir mineralov, ki sodelujejo pri oblikovanju kosti (kalcij, fosfor, magnezij). Ena žlička neoluščenega sezama vsebuje približno 88mg kalcija, torej več kot kozarec mleka. Poleg tega visoka vsebnost cinka zvišuje kostno mineralno gostoto.
Pomaga do boljšega spanca Jin energija predstavlja pomirjujočo, nočno sprostilno moč. Ljudi, ki trpijo za nespečnostjo se običajno diagnosticira z nizko ravnjo jin energije. Sezam vsebuje minerale, ki zmanjšujejo stres, torej kalcij in magnezij. Prav tako vsebuje aminokislino triptofan, ki pomaga pri proizvajanju serotonina, ta pa pomaga pri uravnavanju razpoloženja in izboljšuje spanec tako, da obnovi normalni spalni vzorec. [Preberite si o nasvetih za dober spanec]
Izboljša kožo Kitajska medicina smatra lase in kožo kot zunanji primer, ki odraža notranje telesno zdravje. Npr., lasje so negovani s krvjo, koža dobi vlažnost preko telesnega jina. Ko sta jin in kri v primanjkljaju, bo to vplivalo na lase in kožo. [Preberite si, kako do videza mlajše kože]
Mehča blato Črni sezam je dober vir zdravih maščob, ki jih TKM smatra za jin energijo. Semena so namreč odlično domače zdravilo za zaprtost glede na raziskavo, ki je bila objavljena v reviji International Journal for Research in Applied Science and Engineering Technology3 . Oljnata sestava semen deluje tako, da vlaži črevesje, kar lahko pomaga pri težavi s suhim črevesjem in omogoči lajšanje zaprtosti. [Preberite si še o TKM prehranskih nasvetih]
Kako skuhati črni sezam
Stresite 3 skodelice (velikosti 250ml) semen v blender in jih zmeljite v prah. Za boljši okus blago popražite četrtino celote. Ne smete jih prepražiti preveč, ker bo to uničilo dobra olja.
Uporabite kozico in nalijte vanjo toliko vode, da bodo zmleta semena pokrita, in jih nato počasi kuhajte na nizkem ognju z rednim mešanjem 30 minut. Za bogatejši okus lahko dodate tudi nekaj mletih orehov. Za gostejšo kašo lahko dodate tudi nekaj moke ali zmletega riža. Dodajte rjavi sladkor ali sol, po želji.
Kašo nato ohladite, shranite v posodi in jo hranite v hladilniku. Nato vsak ali vsak drugi dan pojejte 3 žličke te kaše. Lahko ga dodate svojim kašam, solatam, palačinkam, pijačam ali ostalim živilom, kakor vam ustreza.
Če radi sami pečete kruh, piškote ali torte, lahko mešanici dodate 2 žlički surovih semen črnega sezama in nato spečete.
Previdnosti in opozorila
Če imate drisko, se izogibajte uživanju semen črnega sezama.
Če niste prepričani, ali je črni sezam za vas primeren, vprašajte svojega izvajalca kitajske medicine.
Viri:
Khosravi-Boroujeni H, Nikbakht E, Natanelov E, Khalesi S (2017). "Can sesame consumption improve blood pressure? A systematic review and meta-analysis of controlled trials". Journal of the Science of Food and Agriculture. 97 (10): 3087–3094. doi:10.1002/jsfa.8361.
Gouveia Lde A, Cardoso CA, de Oliveira GM, Rosa G, Moreira AS (2016). "Effects of the Intake of Sesame Seeds (Sesamum indicum L.) and Derivatives on Oxidative Stress: A Systematic Review". Journal of Medicinal Food. 19 (4): 337–345. doi:10.1089/jmf.2015.0075.
Hisham Mohamed Osman Ibrahim (2019). “A Novel Treatment for Constipation by Sesame Seeds”. International Journal for Research in Applied Science & Engineering Technology (IJRASET)
Health Benefits of Black Sesame Seeds in the view of TCM
Black Sesame Seed is a very popular diet therapy food for the TCM and Traditional Chinese culture. In the shops and in restaurants you can buy many products or foods with Black Sesame Seeds, such as Black Sesame cake, Black Sesame porridge, Black Sesame sweets. Black Sesame Seed is even found in some Traditional Chinese Herbal formulas.
Black sesame seeds connect with the Kidney and Large Intestine system in the TCM theory. Kidney system govern bones, hair, reproduction and concentration power in mind while the Large Intestine works in emptying waste and absorbing Water energy . They function to tonify Yin energy and blood, moisten the intestines, and help build the spirit, or shen.
Research on black sesame seeds
Sesame consumption produces reductions in both systolic and diastolic blood pressure.1
Studies on sesame seeds report a reduction of oxidative stress markers and lipid peroxidation.2
The Benefits of Black Sesame Seed
Anti-aging with Nourishing & Balancing energies Many Traditional Chinese Herbal Medicine books mention Black Sesame Seed is very good for the middle and older age group. It can increase energy, tonify the brain and slow aging. Regularly eating certain amounts of Black Sesame Seed can help to reduce and prevent the following symptoms: low back ache, painful or tight and stiff joints, weakness in the joints and constipation.
Reverse Greying & Promote Healthy Hair In traditional Chinese Medicine black sesame seeds are considered as one of the best anti-aging foods. Along with nourishing the scalp and stimulating hair growth, black sesame seeds can promote melanocyte activity to produce melanin – the pigment responsible for hair and skin colour.
Encourages Bone Health Sesame seeds are a good source of bone-forming minerals (calcium, phosphorous, magnesium). One tablespoon of unhulled seeds contain about 88mg of calcium, more than a glass of milk. Plus the high zinc content increases bone mineral density.
Helps you sleep Better Yin energy represents calming, night, cooling power. People suffers from insomnia are often regarded as weak Yin energy. Sesame contain the stress-relieving minerals magnesium and calcium. It also contains amino acid tryptophan that helps produce serotonin, which assists moods and helps you sleep better by restoring the normal sleep pattern. [Read more about tips for good sleep]
Skin beautifying Chinese Medicine considers the hair and skin to be an external example of the body’s internal state of health. For example, the hair is nourished by the Blood and the skin receives moisture from the body’s Yin. When the Yin and the Blood are deficient, it will affect the hair and the skin. [Read how to achieve younger-looking skin]
Soften stool Black sesame is good source of healthy fats which TCM consider as Yin energy. Sesame seeds make great home remedies for constipation, according to a study published in the International Journal for Research in Applied Science and Engineering Technology3. The oily composition of sesame seeds works to moisturize the intestines, which can help if dry stools are a problem and provide constipation relief. [Read more about TCM dietary advice]
How to Cook Black Sesame
Put 3 cups of Sesame Seed in a blender and blend into powder form. To make the flavour better, gently pan fry a quarter of the black sesame. Do not over fry them because it would destroy the good oil.
Use a saucepan and put water to the level covering the blended black sesame then cook slowly on low heat with regular stirring for 30 minutes. You can also put some blended walnut for a richer taste. Add some flour or blender rice to make the paste thicker. Season with brown sugar or salt according to your preference.
Cool the Black Sesame paste, store in a container and regrifrate it. Eat 3 teaspoons of the cooked Black Sesame Seed every 1-2 day. It can be added to your porridge, salad, pancakes, drinks or other foods as you like.
If you like to bake your own bread, biscuits or cakes, you can add 2 tablespoons of raw Black Sesame Seeds to the mixture to be baked together.
Precautions
If you have diarrhea avoid eating Black Sesame Seeds.
If you are not sure whether or not Black Sesame Seed is suitable for you, ask your Traditional Chinese Medicine practitioner.
Reference:
Khosravi-Boroujeni H, Nikbakht E, Natanelov E, Khalesi S (2017). "Can sesame consumption improve blood pressure? A systematic review and meta-analysis of controlled trials". Journal of the Science of Food and Agriculture. 97 (10): 3087–3094. doi:10.1002/jsfa.8361.
Gouveia Lde A, Cardoso CA, de Oliveira GM, Rosa G, Moreira AS (2016). "Effects of the Intake of Sesame Seeds (Sesamum indicum L.) and Derivatives on Oxidative Stress: A Systematic Review". Journal of Medicinal Food. 19 (4): 337–345. doi:10.1089/jmf.2015.0075.
Hisham Mohamed Osman Ibrahim (2019). “A Novel Treatment for Constipation by Sesame Seeds”. International Journal for Research in Applied Science & Engineering Technology (IJRASET)